Nov 25/24.
Strength: Sq Cleans 12 min EMOM: Min 1-3: 3 reps @ 60% Min 4-6: 2 reps @ 70% Min 7-9: 1 rep @ 80% Min 10-12: 1 rep @ 90%. WOD: 400 m Run...
Nov 22/24.
Strength: Power Sn 2 reps > 10 min EMOM. WOD: Every 2 min EMOM (3 times through) 24 min total. 1 - Max Cal BIKE 2- REST 3- 22/26 Cal ROW...
Nov 21/24.
Strength: Pull-ups/Dips 12 min EMOM: Odd: 6 strict Dips with a 3 sec hold @ bottom Even: 6 strict pull-ups with a 3 sec hold @ top. WOD: ...
Nov 20/24.
Strength: Power Cl + Front sq 6 Rounds - every 90 sec 2 Power Cl + 2 Front Sq WOD: Tabata Pull-ups Box Jump Overs Pushups Cal Bike Tabata...
Nov 19/24.
Strength: Core 12 min EMOM: 45 sec L plank 45 sec Plank 45 sec R plank 45 sec Slow mtn climbers. WOD: 10-20-30-40 Wall Balls 10-10-10-10...